This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: August 2016

Leg Raises Exercise

Leg raises are an incredible approach to focus on the stomach, reinforcing lower abs and hip reflexors, in addition to it doesn’t require any rec center pack. Add these moves to one of your home workouts for a straightforward, compelling approach to condition your tummy. Attempt 10 reps to begin with, and advance to all the more once you’ve consummated your shape.

Experiment with these distinctive varieties of leg raises to test yourself, ensure you’re likewise hitting your fat-blazing workouts hard, as you have to light that fat to uncover your new conditioned tum!

# Lying down leg raises

  • Lie on your back with your hands on the floor or under your base.
  • Keeping a slight curve in the knees and feet together, begin with both feet up towards the roof.
  • Without permitting your lower back to overarch, gradually bring down your legs towards the floor without bowing the knees any more than they as of now are.
  • When legs are nearly on the floor, crush the abs and lift them go down to the begin and rehash.

Tip : if these aren’t testing enough for you, why not include some lower leg weights?

# Leg raises with a ball 

Add a bit of weight to make your leg raises more challenging

  • Start similar to the lying down leg raises
  • With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly
  • Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control
  • The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

Hanging leg raises 

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

  • Hanging from a bar with your arms- grip firmly wide or medium
  • Begin to raise your knees/legs so that your body makes a 90 degrees angle
  • Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.

Side leg raises 

This exercise can be performed lying or standing

For standing

  • Standing on one leg, raise the opposite leg to the side as far as you can
  • Bring it back to the standing position and repeat this exercise for both legs

For lying

  • Lie down on one side- with legs extended and stacked on top of one another
  • Raise the top leg up as high as you can, lowering it back down to the first poistion.
  • Repeat

Know These Yoga Poses

While yoga is without a doubt known as the go-to for limbering up, de-pushing and boosting adaptability, it’s less known for its commitment to cardio wellness. Wild, another class from Fierce Grace (fiercegrace.com), is hoping to change that, however. Taking motivation from combative technique, artful dance, qigong, physiotherapy, resistance practices and, obviously, conventional yoga, Wild is a useful based workout intended for anybody and everybody. Attempt this workout for a tester of what this inventive class offers. Are you game?

# Ragdoll hops

Technique :

With your feet hip-width separated and arms free, perform persistent little hops for 30 seconds.

# Straddle reach-through

Technique :

Remain with feet more extensive than hips. Twist your knees in the event that you have to.

Pivot at the hips, achieving your arms out. Brush the floor with your hands as you go, breathing out the distance to achieve your arms through your legs.

Breathe in to bob back, then reach through once more, taking a moment to finish every span through.

Do 15 reps altogether.

# Straddle push-up

Technique :

Standing up straight with your feet wide, reach down to the floor by your toes.

Walk forward with your  hands until your body is in a straight line.

Bend your arms to lower your chest, then push back up.

Walk your hands back to the start.

Repeat for 10 reps.

# Spine flex

Technique

Sit cross-legged on the floor with your hands on your ankles.

Exhale, round your spine and relax it, look down and feel the stretch in your upper back.

Inhale and arch your spine, look up and push your chest forwards, using your hands to help you.

Repeat, performing one rep per second for one minute.

# Corkscrew twists 

Technique

Sit cross-legged with your hands resting on your shoulders – fingers in front, thumbs at the back and elbows out to the sides. Keep your eyes and head forward throughout.

Inhale to twist left, then exhale right.

Pull your belly in and lift your chest.

Repeat once per second.

# Fire plank

Technique :

Hold a plank with hands under your shoulders, fingers spread, tailbone tucked under, abs and quads tight.

Practise ‘fire breath’ (drawing breath from your navel area, quickly breathe in and out through your nose, pulling your belly in as you exhale).

Hold for 45 secs.

Now, without losing form, lift your left leg and right arm.

Bring them back to the plank then do the same with the opposite limbs.

Do this twice more on each side.

# Fast scissors

Technique :

Lie on your back with your palms under your hips for support and legs off the ground.

Scissor your legs up and down, performing fire breath through your nose once each rep.

Go for one minute.

# Bum lift 

Technique :

Lie on your front with your arms beside you, palms down, elbows locked and forehead on the floor.

Bend your knees to take your feet off the floor, keeping them together.

Inhale and squeeze to lift your knees off the floor, then lower them straight back down to finish the rep.

Do 30 reps.

About Pilates Exercises

pilates-exercisesWhile there no particular activities that ought to or shouldn’t be performed relying upon whether you have an apple, pear, hourglass or atheltic figure, there unquestionably are some that can make your workouts more viable.

Pilates can truly help you to concentrate on particular activities with a specific end goal to improve your specific shape, says Nadine McCann, teacher at Bootcamp Pilates (bootcamppilates.com) ‘All bodies are distinctive and it pays to comprehend what works for you’. Certain moves can add definition to your body and everybody can profit by postural force of pilates. ‘Pilates is incredible for chiseling the body and settling muscles somewhere down in the body’.

The workout is reasonable for all body sorts, yet in the event that your shy of time, simply pick the activities for your body sort.

1) Toe taps (Best for: apple, pear, hourglass)

Technique:

  • Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.
  • Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.
  • Inhale to return the leg to start position and change sides.
  • Alternate legs repeat 10-12 reps pm each sides, bring feet to the floor to rest.
  • Repeat for 2 sets

2) Criss- cross (Best for: apple, pear, hourglass, athletic) 

Technique :

  • Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.
  • Inhale as you twist your ribcage to the left and extend your right leg forward.
  • Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.
  • Do 6 twists alternating sides. Do 3 sets in total.

3) Glute bridge (Best for: hourglass, athletic)

Technique :

  •  Lie on your back, with your knees bent. Place your feet flat on the floor, hip-width apart, with your arms at your side.
  • Exhale as you lift your hips off the floor until your ribcage is in line with yur hips and knees. Press down evenly through both feet.
  • Inhale as you squeeze your glutes for three seconds and then exhale as you lower your hips slowly back down to the mat.
  • Do 15-20 reps, the rest pulling your knees to your chest, then repeat once more.

4) Side plank twists (Best for: apple, hourglass)

Technique :

  • Starting in a side plank poisition, with one hand directly under your shoulder, place your top hand behind your head, with yur elbow pointing straight up.
  • Inhale and twist your chest upward.
  • Exhale and rotate your chest toward the floor.
  • Do 5-8 reps per side and rest before repeating on the other side.

5) Side reach (Best for: apple, pear, hourglass, athletic)

Technique :

  • Sit with your knees bent and legs tucked behind you to the right,  supporting your weight with your left hand and keeping your arm straight,
  • Inhale to prepare. Exhale you lift your hip away from the mat, extending your top legs as your top arm reaches overhead. You’re aiming to lift your side up toward the ceiling.
  • Inhale to return to the start position.
  • Do 6-8 reps on each side and rest, before repeating the whole thing once more.

6) Swimming (Best for: apple, pear)

Technique :

  • Lie on your stomach with your forehead down and arms extended out in front. Extend your legs with your toes pointed out.
  • Focus on pressing your pelvis into the mat  while drawing your belly button away from the mat. Squeeze your inner thighs and lift your arms, legs, chest and head from the mat.
  • Inhale and exhale as normally as possible as you alternate lifting opposite arm and leg without touching the mat.
  • Count down from 10 to one then relax onto the mat to rest

7) Side-lying leg tap (Best for: hourglass, athletic)

Technique :

  • In a side plank, place your top hand on your top hip to help stabilise you. Pull in your abs and lift your waist off the mat.
  • Dip your top big toe down in front of your body to tap the floor then move the foot backward over your bottom leg and tap the floor behind you.
  • Repeat for 12-15 reps each side then rest. Repeat again.

8) Plank double pulse (Best for: all types)

Technique :

  • Start in plank position, with hands directly under shoulders and your body in a straight line.
  • Inhale to prepare and as you exhale draw your left heel toward your glutes, bending at the knee.
  • Pulse in twice, squeezing your glutes, before setting your foot back down without letting your hips drop.
  • Do 8-10 on each leg, rest sitting back on your heels.